Creatine Mono

  • 99.99% purity guaranteed
  • Most effective and researched supplement currently available
  • Supports rep capacity and intensity 
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50 serves

Creatine Mono

The Gold Standard Of Creatine

CREATINE MONO is the most extensively studied and clinically effective form of creatine in terms of muscle uptake and ability to increase high-intensity exercise capacity and maximise training gains. True’s CREATINE MONO is a premium grade of creatine monohydrate sourced from a leading manufacturer in Germany.

99.99% Purity

Each and every batch of CREATINE MONO has a guaranteed 99.99% purity. It is sourced from Germany and manufactured with the highest standards, complying with GMP and HACCP regulations.

All-Sports Benefit

CREATINE MONO has been shown to provide significant benefit to a plethora of sports ranging from repeated spring sports such as soccer, rugby, AFL, rowing, weight lifting, cycling, hockey through to endurance sports such as marathon, triathlon and cycling.

Enchanced Energy

CREATINE MONO is strongly linked to improvements in the availability of adenosine triphosphate (ATP), which is responsible for our ability to move our muscles.

More Training, More Often

Research has repeatedly demonstrated that CREATINE MONO and protein paired with protein supplements can result in enhanced recovery and greater training tolerance.

Highly Researched

CREATINE MONO is one of the most widely researched and proven supplements in the sports nutrition industry. It is known for being extremely safe to take as well as having a number of therapeutic benefits.

Excellent Water Solubility

CREATINE MONO mixes extremely well, meaning it can be stacked easily with other supplements. Creatine is a key element in a supplement stack, best paired with whey protein for enhanced lean muscle gain.

Reviews + Questions

Reviews + Questions



Why should I take Creatine?

If you’re looking to take your training to the next level and improve your strength, endurance, and explosive movements, than Creatine is perfect for you. Creatine’s strength and explosive movement benefits make it especially beneficial for sprinters, powerlifters, and combat athletes. Creatine is primarily stored in the skeletal muscle as phosphocreatine (PCr) which provides a rapid supply for the re-synthesis of adenosine triphosphate (ATP). The ATP energy system is the pathway your body favours during maximal effort, short duration exercise, making Creatine ideal for low volume, high intensity training. Creatine is also being investigated for its potential benefits for those suffering from Parkinson’s disease (

For our full guide to creatine, check out our Complete Guide to Creatine blog here.

What is Creatine?

Creatine is one of the vital compounds utilized to feed the energy system during strength training and explosive movements. Creatine is a compound derived from the amino acids methionine, glycine and arginine and is primarily stored in the skeletal muscle. It is naturally occurring in animal-based products including meat, fish and eggs. Widely renowned as the number one supplement for improving performance in the gym, Creatine is known to improve muscle strength, enhance explosive movements, improve cardiovascular capacity and assist high performance training. Creatine is one of the most widely studied sports supplements, with many studies supporting these claims. For a review of these studies, check out the International Society of Sports Nutrition’s study here.

When should I take Creatine?

Like many supplements, the optimal time to take Creatine remains controversial. Subsequently, we advise to choose the supplement strategy that you are most likely to stay consistent with. Creatine can be taken pre-workout, post-workout, or on your rest days. The supplement strategies for each are listed below.

If consuming Creatine prior to your workout works best for you, Creatine should be consumed between 30 - 60 minutes prior to training. This will help replenish your phosphocreatine (PCr) levels and help prepare your muscles for a heavy training session ahead. Taking creatine with carbohydrates pre-workout will assist your body in replenishing it’s glycogen stores, which can later be utilised to improve athletic performance during prolonged exercise.

Following an intense training session, key nutrients in the body, including creatine, are at their lowest. Subsequently, within the first thirty minutes following your training, your body is ready for maximal nutrient uptake. Adding creatine to your post-workout shake will help feed your starving muscle tissue, assist the recovery process and support an increase in muscle mass.

Rest day:
Supplementing Creatine on your non-training days will help maintain your supplement levels. This can be taken with water, with juice or with another liquid of your choice. If you skip Creatine supplementation on your days off, don’t stress as it won’t have a significant effect on what you’ve already accomplished.

Can I mix Creatine with other supplements?

Creatine can be and is often used with other supplements. When stacking Creatine with other supplements, you should first check if the other supplement includes Creatine, as it is is regularly included in pre-workout and post-workout formulas. Research suggests 5g per day is enough to achieve results, so consuming more than this is not necessary or recommended. An ideal post-workout combination is True Creatine Monohydrate and True WPI90. On days you've taken other supplements such as Pre or Post workout, you may like to skip or reduce supplementing Creatine. 

What does True Creatine Monohydrate taste like?

True Creatine Monohydrate is design to mix well with water and subsequently has a neutral taste, making it perfect for consuming on it’s own or stacking with other supplements.

What is the difference between Creatine and a pre workout blend?

Pre-workout supplements are designed to provide an immediate boost in energy, focus, and endurance for a workout and are taken shortly before exercise. Creatine, on the other hand, is aimed at improving strength, power, and muscle mass over time and is taken daily to increase the body’s creatine stores. While creatine can be included as part of a pre-workout blend such as True Pre, it is not designed to be a sole pre-workout supplement by itself. On days when you've taken other supplements such as True Pre, you may want to skip or reduce additional creatine supplementation.

What is the difference between True Creatine Monohydrate (Creapure®) and regular Creatine Monohydrate?

Creatine can be used as part of a pre-workout blend but is not designed to be a sole pre-workout supplement by itself. Pre-workout blends often include a protein source, beta-alanine, stimulants such as caffeine and occasionally performance supporting supplements such as creatine. Creapure® is produced in Germany by a company called Alzchem who are the world’s leading authority when it comes to the manufacturing of creatine monohydrate. Through Alzchem’s treatment processes they guarantee a purity of 99.99% creatine monohydrate in every batch they produce. This level of purity guarantees that when you take this product there will be no unnecessary impurities such as Creatinine, dicyandiamide and dihydrotriazine, which ultimately maximises the potency per serve.

How do I take Creatine?

For the best results, your Creatine serving size should be increased for the first 5 days to 0.3g per kilogram of bodyweight. This protocol is often referred to as the ‘loading phase’. After five days, you will only require a maintenance dose of 3-5g per day. Creatine can be consumed pre-workout, post-workout, or on your rest days.

Can I take True Creatine Monohydrate without taking a protein supplement?

Yes. Unlike many products on the market, True Creatine Monohydrate has a guaranteed 99.99% purity, meaning it mixes well and boasts a neutral taste.

What are the side effects of Creatine?

There are a number of potential side effects of Creatine, however when consumed correctly, they are unlikely. These may include, muscle cramping, nausea, dehydration, weight gain (due to water retention) and dizziness.

How will Creatine affect my weight?

Initially, when consuming high levels of creatine for the first 5 days, it is likely you will gain weight through water retention, approximately 1-2kg at most. It is not uncommon for individuals to maintain the water weight whilst continuing to supplement Creatine, as water is pulled to the muscles. However, once the Creatine cycle stops your weight will likely reduce as the muscle water retention reduces.

If weight gain from water retention is not ideal for your situation, you can skip the loading phase and start directly on the maintenance dose of 3-5g per day. If you chose this method, ensure that you continue supplementation for at least three weeks for optimal benefits.

How can I benefit from taking Creatine as a beginner?

Whether you’re a beginner, intermediate or advanced athlete, Creatine will assist explosive movements, improve strength, enhance endurance, and muscle mass. Creatine will also help assist recovery and reduce DOMS (Delayed Onset Muscle Syndrome).

Additional FAQs

What is creatine monohydrate made from?

Creatine is a compound derived from the amino acids methionine, glycine and arginine and is primarily stored in the skeletal muscle. It is naturally occurring in animal-based products including meat, fish and eggs.  True creatine is made from Creapure®, which is vegan and exclusively manufactured by chemical synthesis. Raw materials and intermediates are not derived from animal or herbal products resulting in no traces that may have originated from animal or herbal byproducts. 

Are samples available of Creatine Monohydrate?

We do not currently offer samples of Creatine Mono for sale. 

How is Creatine Monohydrate packaged?

Our creatine is packaged in a sealed, airtight and conveniently resealable bag.  

Can I receive a discount for buying more than one of the products at once?

We do not currently provide discounts for purchasing multiple units of the same product. 

What are the benefits of Creatine loading?

Creatine loading, a strategy involving consuming higher doses of creatine for a short period, typically aims to saturate muscle stores more rapidly. This is reportedly the quickest way to reap the benefits of creatine, which includes improvements in strength, endurance and explosive movements. 

Do I need to load Creatine?

It's important to note that creatine loading isn't necessary for everyone. Some individuals may achieve similar benefits by simply taking a lower maintenance dose over a more extended period.  

Is Creatine safe?

Creatine has been extensively researched in its safety and efficacy in improving athletic performance, increasing muscle mass and enhancing exercise capacity. When used appropriately and in recommended doses, Creatine is a safe supplement to consume. As with many other supplements, it is always helpful to consult a medical professional before starting supplementation, particularly if you have any pre-existing medical conditions or concerns about its use. 

Is Creatine bad for the kidneys?

Research suggests that when taken as directed, creatine supplements do not cause kidney damage or renal dysfunction in healthy individuals. 

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common Questions and Misconceptions about Creatine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition, 18(1). 

Can Creatine help build muscle mass?

When paired with resistance training, creatine can help build muscle mass. It's been recognised as one of the rare legal supplements capable of directly contributing to muscle gain alongside exercise. 

Nissen, S. L., & Sharp, R. L. (2003). Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. Scandinavian Journal of Medicine and Science in Sports, 13(4), 272–272. 

Suggested Use

Add 5g (1 level tsp) to liquid of your choice. Stir and consume daily.

Evidence suggests the optimum way to take Creatine is a 5g serve following training, ideally stacked with your protein shake. 






Ingredients Natural: Creatine monohydrate (Creapure®)(100%).
Allergens Produced in a facility that handles dairy products and nuts.

Nutritional Information:

Energy  0kJ (0 Cal) 0kJ (0 Cal)
Protein  0.0g 0.0g
- Gluten nil detected nil detected
Fat, total  0.0g 0.0g
- saturated 0.0g 0.0g
Carbohydrates  0.0g 0.0g
- Sugars 0.0g 0.0g
- Lactose nil detected nil detected
Dietary fibre, total 0.0g 0.0g
Sodium  1mg 10mg
Creatine Monohydrate (Creapure®) 5.0g 100.0g